What led you to CrossFit? I did a lot of cardio and not much weightlifting and I wanted to try something new.

What has surprised you the most about CrossFit? How much support and encouragement I get from everyone, Coaches and fellow CrossFitters!

What is the movement that you love the most, and why? Deadlifts and cleans!

What would you tell someone that is on the fence about CrossFit and not sure whether to try it out or not? Just try it! Don’t be intimidated! Everyone starts somewhere and there are modifications for everything. You have nothing to loose! You won’t be sorry!

Please let me know if you are involved in any other events or have news to share

MOBILITY & Activation – On your own before class

Tricep Smash 1:00 each side

Kneeling Shoulder Stretch 1:00

PVC behind head, 1:00 each side

Banded Arm Extension, 1:00 each side

WARM-UP – 0:00 to 10:00

0:00 to 04:00

AMRAP 4

5 Broad jumps

5 Russian Kettlebell Swings

5 PVC Overhead Squats

Then, Stretching warm up – Coach led

GYMNASTICS – 10:00 to 17:00

***Movement skill work of your choice OR Handstand Walk Progression***

~Kick up on wall~Toes on wall handstand~Nose and toes to Wall~Nose and toes to wall moving down the wall~Nose and toes to wall into free standing handstand~Free standing handstand hold in square~Handstand Walk~Handstand Walk around obstacles and over plates

STRENGTH/OLY – 17:00 to 40:00

17:00 to 20:00 – Barbell Warm-up

5 Overhead Squat

5 Muscle Snatch

5 Power Snatch from above knee

5 Power Snatch From Below the Knee

5 Squat Snatch from Below the Knee

20:00 to 40:00 – Snatch

0:00 – Power Snatch from Below the Knee, Above the Knee, and High Hang

1:00 – Power Snatch from Below the Knee, Above the Knee, and High Hang

2:00 – Power Snatch from Below the Knee, Above the Knee, and High Hang

3:00 – Power Snatch from Below the Knee, Above the Knee, and High Hang

4:00 – Rest

5:00 – Squat Snatch from Below the Knee, Above the Knee, and High Hang

6:00 – Squat Snatch from Below the Knee, Above the Knee, and High Hang

7:00 – Squat Snatch from Below the Knee, Above the Knee, and High Hang

8:00 – Squat Snatch from Below the Knee, Above the Knee, and High Hang

9:00 – Rest

10:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee

12:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee

14:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee

16:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee

18:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee

20:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee

*Start light and build in weight every set

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)

Level 2 Athletes(RX)

Level 1 Athletes(Scaled)

3 rounds for time of:

3 rounds for time of:

3 rounds for time of:

~400m Run

~400m Run

~300m Run

~20 Alt. DB Snatch 70/50

~20 Alt. DB Snatch 50/35

~20 Alt. DB Snatch 35/25 or less

~16 Toes to Bar

~12 Toes to Bar

~12 Hanging Knee Raise

If you do not complete by the 15:00, your
score is 15:00 plus the uncompleted reps.

If you do not complete by the 15:00, your score is
15:00 plus the uncompleted reps.

If you do not complete by the 15:00, your score is
15:00 plus the uncompleted reps.

CrossFit East Indy is Central Indiana's premier CrossFit training facility. CFEI is a community driven strength & conditioning facility dedicated to providing the highest quality training to all with the drive to improve their fitness. Classes are group based, intense, fun, and always different.

We are committed to fundamentals. We train Mechanics, Consistency, then intensity. CrossFit is scalable to any skill level.
Want to learn more? Come on in, your first class is free.

Try Us

Contact us to try a FREE Intro to CrossFit class. Call (317) 727-0833.